Social technologies present a unique paradox—they can be connectors and disruptors. They can simultaneously offer lifelines and social threats, relevant information and fake news, confidence boosters and self-esteem drains.
Therefore, it’s not surprising that one of the answers to technology-related social anxiety might be technology itself.
A history of negative social experiences or a distorted self-perception fuels social anxiety, which is characterized by an intense fear of evaluation by others in social situations. A growing body of research demonstrates associations between social media use and social anxiety for adolescents and young adults. In particular, studies show a link between problematic social media use (PSMU), or excessive attention to social media, and social anxiety. Recent meta-analyses show that social anxiety may even be a risk factor for PSMU, as those with social anxiety face unease in social situations and may turn to social media to get social and emotional needs met.
Recognizing that social media will remain part of young people’s social worlds in some form, more and more practitioners and scholars are turning their focus toward ways to reduce negative social media-related mental health outcomes.
In their study of Chinese college students, researcher Li Sun found that social media use did correlate with higher levels of social anxiety and loneliness and lower levels of well-being. Yet, after utilizing a mindfulness-based mobile app for eight weeks, participants showed a significant improvement in these areas. Despite some concerns about accuracy of information shared via the app and a lack of human connection, the students reported favoring the app for its convenience, anonymity, access to tailored support, and reduced stigma around seeking support.
Other researchers are turning to digital interventions that have the potential to stop problems before they start. Researcher Katie Davis and team developed the Locus app to study the impact of tools that promote self-regulation before teens engage in social media use, thereby promoting a greater sense of agency. Sixty-six college students downloaded the Locus app and answered text-based reflective prompts to unlock their social media apps (once per day) as well as at the end of each day. At the end of the two-week intervention, participants reported increased self-control and autonomy and decreased absentmindedness. Some users said that they tended to use social media “mindlessly” and that the app helped to break that habit. These digital interventions could hold great promise in changing the way young people engage with social media in the first place.
Research efforts are already pointing toward what elements of mindfulness are proving to be most helpful in reducing social anxiety fueled by social media. Until more formalized approaches emerge, young people can apply tenets of mindfulness to their current use. Here are three tips to try to keep anxiety at bay:
- Ask “Why am I here?” Before a young person pushes that button, it’s important to ask “Why am I coming to this app in this moment?” The answer might often be boredom, but there are often unmet needs underneath feelings of boredom. Once one knows what one is truly hoping to gain, one can assess if social media will actually provide that support, or if there may be a better alternative.
- Engage with (positive) purpose. It’s very easy to scroll mindlessly with no interaction. The constant stream of videos and images floating into one’s brain makes it easier to disconnect from oneself and/or allow anxiety levels to rise. To counter this, use the interactivity features and engage in positive interactions. If one finds oneself tempted to leave negative comments or messages, ask “Why do I feel like engaging this way in this space?” Even posing the question can interrupt the thought process enough to change the behavior.
- Avoid use before bed. Technology use is a known detractor for healthy sleep, and few things can impact emotional health like lack of sleep. Find another source of connection or entertainment in the hour or so before bed. Not only does this help you stay in the present moment (rather than zoning out on social media), but it also allows your body to adjust from the stimulating nature of technology and relax for better sleep.